20 Dec 18

Bombers Crossfit – CrossFit Metcon Metcon (Time) 15-12-9-6-3 Squat clean thruster 115/75 Burpee box jump over (24/20)

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19 Dec 18

Bombers Crossfit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 50 Banded Good morning 50 Wallball shots 50 Toes to bar 50 sit-ups

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18 Dec 18

Bombers Crossfit – CrossFit Metcon Hang Snatch (5-5-5-5-5) Metcon (Time) For Time: 100/70 Calories Bike

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15 Dec 2018

Bombers Crossfit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP as a Team of 3: 50 MB Clean 50 Hollow Rock 50 Push Up Metcon (Distance) 20 Min AMRAP Rowing (meters)

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14 Dec 18

Bombers Crossfit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 10 Front Squats (135/95) 3 Muscle ups

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13 Dec 18

Bombers Crossfit – CrossFit Metcon Metcon (2 Rounds for reps) 2 Rounds for max reps: 2min max bike 2min rest 2min max row 2 min rest 2 min max double unders 2 min rest 2 min max wall balls 2 min rest

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12 Dec 18

Bombers Crossfit – CrossFit Metcon Metcon (Time) 5 Rounds for time: 20 KB Swings 53/35 12 Pull-ups Gymnastics Warm-up (No Measure) 15 Min HS walk practice Use spotting or hand release progressions to work moving and shifting weight from side to side

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11 Dec 18

Bombers Crossfit – CrossFit Metcon Clean (5-5-5-5-5) Metcon (Time) For Time: 50 Box Jump Overs 24/20in

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10 Dec 18

Bombers Crossfit – CrossFit Metcon Metcon (Time) For Time: 21-18-15 KB Thrusters (70/53) Single arm *500m row after each set

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8 Dec BBC 2018

Bombers Crossfit – Bombers Barbell Club Weightlifting Power Clean + Hang Clean (5 x 1) 1 Power Clean and 1 Hang Squat Clean

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